Here's Some Inexpensive Healthy Meals For You and Your Family

Preparing inexpensive healthy meals for you and your family every day is actually very easy to do. These easy healthy meals we cover in this article will cost no more than $5.00 per person and will take less than 30 minutes to prepare. They must be quick simple meals.

Healthy meal planning is an essential part of any weight loss plan. In fact, I refer to meal preparation as 'The Secret of Weight Loss!' It really is such an important part of ensuring you get the best results from your weight-loss efforts.

Oftentimes people under-estimate the importance of preparing inexpensive healthy meals for themselves and their family, especially if they want to lose weight and get in great shape. Doing so really can mean the difference between getting results and not getting results.

Inexpensive Healthy Meals

Consistent preparation of easy healthy meals is the key to weight loss!

When it comes to preparation of easy healthy meals, it is important to ensure that all of the meals fulfil the necessary criteria of healthy meal planning. Here are the top 3 nutritional principles to keep in mind when preparing inexpensive healthy meals:

  • 1. Be aware of the source of carbohydrates and emphasise more low and medium-density sources

  • 2. Make sure every meal you prepare contains at least a small portion of protein

  • 3. Control your portion sizes

  • All your meals should use the following macronutrient profile as a guideline:

  • Carbohydrates 10-20 grams

  • Protein 10-30 grams

  • Fat 5-10 grams
  • For best results, make sure that that you follow the above recommendations as often as possible. If you occasionally consume a macronutrient in greater amounts than what is indicated that's okay, just make sure it only happens a few times a week. Except for your 'Treat Day' of course!



    Here are some examples of inexpensive healthy meals
    (there are 2 options for each meal):

    BREAKFAST:
    20 grams of cereal (it must contain less than 15 grams of sugar per 100 grams)
    2 teaspoons of LSA
    2 teaspoon of psyllium husks
    150mls of low-fat milk

    Omelette:
    2 whole eggs
    50g diced tomato
    50g diced onion
    50g low-fat ham (if desired)
    A dash of milk

    Mix all ingredients well and cook in a pre-heated frypan with a teaspoon of oil. Then place on 1 slice of toast (no spread)

    MID-MORNING:
    1 tin of flavoured tuna
    1 piece of fruit
    15 almonds

    LUNCH:
    150g sliced chicken breast
    100g sweet potato
    50g peas
    50g corn
    30mls sauce (any)

    Sandwich made with the following ingredients:
    100g tuna
    2 slices of bread
    lettuce
    tomato

    *Try and limit this option as much as possible because it contains 2 serves of a high density carbohydrate (2 slices of bread)

    MID-AFTERNOON:
    100g yoghurt
    100g low fat cottage cheese

    1 Scoop of protein powder
    mixed in 100mls of low fat milk and 150mls of cold, filtered water

    DINNER:
    Green Chicken Curry (serves 5)
    500g sliced chicken breast
    400 mls of coconut milk
    2 tablespoons of green curry paste
    2 tablespoons of fish sauce
    2 large carrots sliced
    1 large head of broccoli
    2 large potatoes (diced)
    1 tablespoon of oil
    1 green capsicum sliced
    1 tin of bamboo slices

    Pre-heat the oil in a large frypan or wok. Add the green curry paste and fry for 1 minute. Then add the chicken and lightly fry until it starts to change colour. Then add the coconut milk and stir. Simmer for 3-4 minutes then add carrots, broccoli and potatoes. Simmer for 15-20 minutes, check regularly and stir. Once the potatoes may be easily pierced with a fork and the remaining vegetables and fish sauce. Simmer for another 5 minutes.

    Remove from heat and serve.

    150g lean red meal
    100g pumpkin
    100g broccoli
    100g squash
    30mls sauce (any)

    There you have it! Several inexpensive healthy meal options for you and your family to enjoy.








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